Hydration Beyond Water: How to Hydrate Properly

Discover that hydration goes far beyond drinking water. Learn about electrolytes, hydrating foods, signs of dehydration, and practical strategies to keep your body perfectly hydrated.

Do You Really Know How to Hydrate?

You drink 2 liters of water daily religiously, but still feel dry mouth, fatigue, and headaches? Or maybe you force liters and liters of water but find yourself running to the bathroom every 20 minutes without feeling any improvement?

The problem might not be the AMOUNT of water, but rather HOW you're hydrating.

True and effective hydration is much more complex than simply pouring water into your body. It involves electrolytes, proper timing, hydrating foods, and understanding the signals your body sends.

Get ready to discover everything you need to know about hydration - and how to finally keep your body perfectly hydrated.

What Is True Hydration?

More Than Water: The Role of Electrolytes

About 60% of the human body is composed of water. But this water isn't simply "free" in the body - it exists in a delicate balance with minerals called electrolytes.

Main electrolytes:

Sodium (Na+):

• Regulates water volume in body

• Nerve impulse transmission

• Muscle contraction

• Blood pressure

Potassium (K+):

• Balances sodium

• Essential for heart and muscles

• Regulates blood pressure

• Nerve function

Magnesium (Mg2+):

• Muscle relaxation

• Energy production (ATP)

• Reduces stress

• Over 300 enzymatic reactions

Calcium (Ca2+):

• Muscle contraction

• Nerve signaling

• Blood coagulation

• Bone strength

Chloride (Cl-):

• Balances fluids

• Gastric acid production

• Works with sodium

Phosphate (PO4³-):

• Cellular energy

• Bone health

• pH balance

How They Work

Electrolytes carry electrical charge and allow:

• Water to enter and exit cells properly

• Electrical signals to be transmitted (brain ↔ muscles)

• Body pH to be maintained

• Nutrients to be transported

• Waste to be removed

Crucial truth: Drinking pure water in excess can DILUTE electrolytes and worsen hydration! This is called hyponatremia (low sodium).

Why Is Hydration So Important?

1. Body Temperature Regulation

When temperature rises (exercise, heat), your body produces sweat to cool through evaporation. Sweat contains water and electrolytes like sodium and potassium.

Dehydration compromises:

• Sweat production

• Cooling capacity

• Risk of heat stroke or heat exhaustion

2. Physical Performance

A 2% reduction in body weight through water loss can represent up to 10% drop in performance.

Adequate hydration:

• Improves endurance and muscle strength

• Prevents fatigue and cramps

• Optimizes muscle oxygenation

• Accelerates recovery

3. Brain Function

Dehydration, even mild, can decrease brain volume and affect cognitive function.

Impacts of dehydration:

• Reduced concentration and memory

• Mood changes and irritability

• Headaches

• Decreased cognitive performance

• Brain fog

Studies show: Dehydration of just 1-2% already affects cognition!

4. Digestive Health

Water aids in the formation and elimination of feces, preventing dryness and helping avoid constipation.

Functions:

• Saliva production (starts digestion)

• Dissolves nutrients

• Facilitates absorption

• Prevents constipation

5. Kidney Health

The kidneys filter blood and get great help when the body is well hydrated, as water helps eliminate toxins and other waste more easily.

Benefits:

• Efficient filtration

• Prevention of kidney stones

• Toxin elimination

• Optimized kidney function

6. Cardiovascular Health

A hydrated body has more fluid blood circulation because water makes blood less thick, helps maintain proper heart rate and blood pressure.

Results:

• Less viscous blood

• Heart works with less effort

• Regulated blood pressure

• Better tissue oxygenation

7. Skin Health

Adequate hydration helps prevent premature skin aging, provides elasticity and firmness, reducing fine lines and wrinkles.

Visible benefits:

• More elastic skin

• Fewer wrinkles

• Healthier and more vibrant appearance

• Reduced dryness

8. Weight Control

• Thirst is often confused with hunger

• Water increases satiety

• Zero calories

• Improves metabolism

Signs of Dehydration

Mild Dehydration (1-2% body weight loss)

✗ Thirst
✗ Dry mouth
✗ Dark yellow urine
✗ Decreased urination frequency
✗ Mild headache
✗ Fatigue
✗ Mild dizziness

Moderate Dehydration (3-5%)

✗ Intense thirst
✗ Very dark or absent urine
✗ Dry skin, no elasticity
✗ Sunken eyes
✗ Low blood pressure
✗ Rapid heartbeat
✗ Mild mental confusion
✗ Irritability

Severe Dehydration (5-10%)

MEDICAL EMERGENCY

✗ No urination for 8+ hours
✗ Extremely dry skin
✗ Very sunken eyes
✗ Severe confusion or delirium
✗ Muscle spasms
✗ Loss of balance
✗ Very low blood pressure
✗ Risk of death

Seek medical attention immediately!

Quick Hydration Tests

1. Urine color:

• Light yellow/straw: Well hydrated

• Dark yellow: Dehydrated

• Transparent: Possibly over-hydrated

2. Skin elasticity test:

• Pinch skin on back of hand

• Should return immediately to normal

• If delayed: dehydration

3. Mouth and lips:

• Dry and cracked: dehydration

How Much Do You Really Need?

Is the 2-Liter Rule a Myth?

The famous "8 glasses or 2 liters" recommendation is a general approximation, but doesn't work for everyone.

Personalized Calculation

Basic formula: 35ml of water per kg of body weight

Examples:

• 60kg person: 60 x 35ml = 2.1L

• 70kg person: 70 x 35ml = 2.45L

• 80kg person: 80 x 35ml = 2.8L

Factors That Increase Need

Physical activity:

• Add 500-1000ml per hour of moderate exercise

• More for intense exercise or heat

Climate:

• Hot and humid climate: +500ml to 1L

• High altitude: +500ml

Special conditions:

• Pregnancy: +300ml

• Breastfeeding: +700-1000ml

• Fever, vomiting, diarrhea: Much more (medical guidance)

Diet:

• High protein diet: More water

• Ketogenic diet: More water (initial water loss)

• High salt: More water

• Alcohol/caffeine: More water (diuretics)

The Best Indicator: Thirst

The Ministry of Health suggests that THIRST should be the main indicator for water intake. Paying attention to the first signs of thirst and immediately satisfying the need for water signaled by our body is fundamental.

But attention:

• Elderly have reduced thirst mechanism

• During exercise, thirst indicates you're already dehydrated

• In some conditions, waiting for thirst is not ideal

Hydration Beyond Water: Smart Sources

Pure Water: The Foundation

Types of water:

Filtered water: Great home option, removes impurities

Mineral water: Natural, rich in minerals, good choice

Alkaline water: Benefits debated, not essential but OK

Tap water: Safe in Brazil in most cities (check local quality)

Naturally Enriched Water

1. Water with lemon:

• Vitamin C

• Antioxidants

• Stimulating flavor

• Alkalizing (despite being acidic)

2. Water with cucumber:

• Refreshing

• Antioxidants

• Minerals

3. Water with mint:

• Digestive

• Refreshing

• Pleasant flavor

4. Water with ginger:

• Anti-inflammatory

• Digestive

• Mild thermogenic

5. Water with berries:

• Antioxidants

• Delicious flavor

• Vitamins

Coconut Water: Complete Natural Hydration

Benefits:

• Rich in potassium (more than banana!)

• Magnesium, calcium, sodium

• Low calorie

• Natural isotonic

• Excellent post-workout

Ideal: 200-500ml after exercise

Teas and Infusions

Good options:

• Green tea (antioxidants)

• Hibiscus tea (blood pressure)

• Chamomile tea (calming)

• Mint tea (digestive)

• White tea (antioxidants)

Moderation with:

• Black tea (caffeine)

• Mate tea (caffeine)

Avoid excess: Despite hydrating, caffeinated teas have mild diuretic effect.

Hydrating Foods

Water-rich fruits (90%+):

Watermelon: 92% water

• Lycopene (antioxidant)

• Citrulline (performance)

• Natural electrolytes

Strawberry: 91% water

• Vitamin C

• Antioxidants

• Fiber

Cantaloupe: 90% water

• Vitamin A

• Potassium

Pineapple: 87% water

• Bromelain (digestion)

• Vitamin C

Orange: 87% water

• Vitamin C

• Potassium

Others: Peach, plum, grape, kiwi

Hydrating vegetables (90%+):

Cucumber: 96% water

• The champion!

• Minerals

• Very low calorie

Lettuce: 95% water

• Fiber

• Vitamins

Zucchini: 94% water

• Culinary versatility

• Nutrients

Tomato: 94% water

• Lycopene

• Potassium

Celery: 95% water

• Natural electrolytes

• Fiber

Others: Radish, cauliflower, spinach, broccoli

Soups and broths:

• Excellent hydration

• Electrolytes (if using moderate salt)

• Nutrients

What to AVOID

❌ Sodas:

• Excessive sugar

• Empty calories

• Doesn't hydrate efficiently

❌ Industrial juices:

• Too much sugar

• Few nutrients

• Worse than whole fruit

❌ Energy drinks:

• Excess caffeine and sugar

• Can worsen dehydration

• Cardiovascular problems

❌ Alcohol:

• Potent diuretic

• Severely dehydrates

• For each drink, consume 2 extra glasses of water

❌ Excessive coffee:

• Moderate (2-3 cups) is OK

• Excess dehydrates

• Compensate with more water

Electrolytes: The Secret to Effective Hydration

Why Electrolytes Matter?

Electrolytes are essential for energy, focus, and well-being, vital because they regulate water movement in and out of cells and allow electrical signals to be transmitted throughout the body, fundamental for brain and heart.

When Do You Need Extra Electrolytes?

✓ Intense or prolonged exercise (>1h)
✓ Extreme heat and heavy sweating
✓ Vomiting or diarrhea
✓ Hangover
✓ Ketogenic diet (water/electrolyte loss)
✓ Prolonged fasting
✓ High consumption of pure water (dilutes electrolytes)

Natural Sources of Electrolytes

Sodium:

• Sea salt or pink salt (use moderately)

• Olives

• Fermented pickles

• Bone broth

Potassium:

• Banana

• Sweet potato

• Avocado

• Spinach

• Coconut water

• Beans

Magnesium:

• Nuts (almonds, cashews)

• Avocado

• 70%+ dark chocolate

• Spinach

• Legumes

Calcium:

• Dairy

• Dark green vegetables

• Sardines with bones

• Tofu

• Tahini (sesame paste)

Homemade Electrolyte Drinks

1. Morning Hydration Cocktail

• 500ml water

• Small pinch of sea salt

• Juice of 1/2 lemon

• 1 tsp raw honey

Benefits: Sodium, potassium, hydration

2. Natural Post-Workout Isotonic

• 500ml coconut water

• Juice of 1 orange

• Pinch of salt

• 1 tsp honey (optional)

Benefits: Potassium, sodium, magnesium, carbohydrates

3. Berry Hydrator

• 500ml water

• 1/2 cup mashed berries

• Juice of 1/2 lemon

• Pinch of salt

• Stevia (optional)

4. Homemade Alkaline Water

• 1L filtered water

• Juice of 1 lemon

• Pinch of baking soda

• Pinch of pink salt

Commercial Sports Drinks: When Are They Worth It?

Pros:

• Convenient

• Optimized electrolyte ratio

• Pleasant flavor

Cons:

• Too much sugar (20-30g per serving!)

• Artificial colors

• Expensive

When to use:

• Intense exercise >1h

• Extreme heat

• Sports competitions

Better: Sugar-free versions or make at home!

Practical Hydration Strategies

1. Start the Day Hydrating

Upon waking:

• 500ml warm water with lemon

• Or electrolyte cocktail

• Body is dehydrated after 7-8h without drinking

Why it works:

• Activates metabolism

• Hydrates cells

• Eliminates accumulated toxins

• Awakens digestive system

2. Structure Hydration Throughout the Day

Example for 70kg person (2.5L/day):

6-7 AM: 500ml upon waking
9-10 AM: 300ml
12 PM: 300ml before lunch
3 PM: 500ml
5 PM: 300ml (pre-workout if applicable)
7 PM: 300ml
9 PM: 300ml (avoid too much before bed)

Total: 2,500ml distributed

3. Associate with Existing Habits

Triggers:

• After using bathroom → drink water

• Before each meal → glass of water

• Arrived home → glass of water

• After coffee → glass of water

4. Have Strategic Bottles

• Work desk: Visible bottle

• Car: Thermal bottle

• Gym: Workout bottle

• Bedside: Water for night

Tip: Bottles with time markings help!

5. Use Alarms/Apps

Useful apps:

• Water Reminder

• Plant Nanny (gamification)

• MyWater

• Simple phone alarms

6. Flavor Helps!

If you find water "bland":

• Add lemon, mint, fruits

• Vary temperature (cold, room temp, warm)

• Sparkling water (without excessive sodium)

• Unsweetened iced teas

7. Eat Hydrating Foods

Include daily:

• Large salad at lunch

• Fruits for snacks

• Soups

• Smoothies

Foods can contribute 20-30% of hydration!

8. Monitor Urine

Goal: Light yellow

If too clear: May be drinking too much
If dark: Need to drink more

9. Adjust According to Activity

Before exercise (2h before): 500ml
During (<1h): Pure water OK
During (>1h): Drink with electrolytes
After exercise: 150% of weight lost in sweat

Example: Lost 1kg → drink 1.5L

10. Attention in Special Situations

Air travel:

• Air is very dry

• Drink 250ml every hour

• Avoid excess alcohol/coffee

High altitudes:

• Need increases 30-50%

• Clear urine is essential

Hot climate:

• Increase 500ml-1L in base need

• Attention to excessive sweating

Illness (fever, vomiting, diarrhea):

• Hydration with electrolytes

• Homemade serum

• Consult doctor if severe

Special Populations

Children

Different needs:

• Less thermoregulation capacity

• Greater body surface/weight

• May forget to drink

Tips:

• Colorful and fun water bottles

• Hydrating fruits for snacks

• Water always accessible

• Parental supervision

Elderly

Challenges:

• Reduced thirst mechanism

• Less total body water

• Diuretic medications

• Reduced kidney function

Strategies:

• Scheduled times (don't wait for thirst)

• Smaller glasses, more often

• Soups and teas

• Hydrating foods

• Increased family attention

Pregnant Women

Increased needs:

• +300ml/day beyond normal

• Amniotic fluid

• Increased blood volume

• Prevent constipation

Tips:

• Coconut water (natural electrolytes)

• Avoid excess caffeine

• Hydrating fruits

• Consult obstetrician about ideal amount

Athletes

Very increased needs:

• Depends on intensity, duration, climate

• Can lose 6-10% of weight in sweat

Strategy:

• Weigh yourself before and after training

• Replace 150% of lost weight

• Electrolytes essential in long workouts

• Don't wait for thirst

• Clear urine

Myths and Truths

Myth 1: "Only water hydrates"

Truth: Teas, foods, coconut water, natural juices also hydrate.

Myth 2: "More water is always better"

Truth: Excess dilutes electrolytes and can be dangerous (hyponatremia).

Myth 3: "Coffee dehydrates"

Truth: Diuretic effect is mild. Moderate consumption hydrates more than dehydrates. But compensate!

Myth 4: "Only drink when thirsty"

Truth: For most it's OK, but elderly, children, and athletes need to be proactive.

Myth 5: "Cold water is bad"

Truth: Room temperature may be absorbed slightly faster, but difference is minimal. Drink at preferred temperature!

Myth 6: "8 glasses is universal rule"

Truth: Need varies by weight, activity, climate. Personalize!

Conclusion: Hydrate Intelligently

Adequate hydration is one of the most fundamental - and neglected - pillars of health. But as we've seen, it's not just about forcing liters of water down your throat.

Intelligent hydration involves:

✓ Personalized quantity for your body
✓ Balanced electrolytes
✓ Strategic timing throughout the day
✓ Hydrating foods
✓ Attention to body signals
✓ Adjustments according to activity and climate

The good news? It's simple when you understand the principles and create a routine.

Start small: establish triggers, have accessible bottles, monitor your urine, add hydrating foods. Gradually, adequate hydration becomes automatic.

Your body thanks you with more energy, better cognition, healthy skin, optimized physical performance, and overall well-being.

Your challenge for this week: Calculate your water need, prepare a homemade electrolyte drink, and monitor your urine color for 7 days.

This article has an informative character. In case of specific medical conditions (heart, kidney, or liver failure), consult a doctor about individual water needs.

Tags: hydration, electrolytes, water, dehydration, health, performance, coconut water, hydrating foods, sodium, potassium, magnesium, isotonic drinks, how to hydrate, water benefits, adequate hydration